A Lose It! Dietitian’s Favorite Healthy Eating Swaps for Beginners
A Lose It! Dietitian’s Favorite Healthy Eating Swaps for Beginners
Introduction
Kick-starting a healthier diet can often feel like an overwhelming, Herculean task, especially when you don’t know where to begin. Thankfully, you don’t have to undertake a complete dietary overhaul to start eating better right away. By making simple and achievable swaps to your daily meals, you can set the stage for improved eating habits and a sustainable approach to weight loss.
9 Easy Food Swaps to Make Your Meals More Nutritious
According to Anna Smith, an in-house registered dietitian at Lose It!, making healthy eating swaps can be a game-changer for beginners. Below, she reveals nine easy food swaps that will leave you feeling anything but deprived.
1. Swap Regular Yogurt for Plain Greek Yogurt
The next time you prepare breakfast, reach for plain Greek yogurt instead of regular yogurt — which has the same taste but almost half the carbs and twice the protein. According to a study, adding protein to your meals, including breakfast, is a strategic approach to weight loss, since it enhances the sensation of fullness. “When you’re satisfied, you’re less likely to give in to cravings and overeat, which can make hitting your calorie goals easier,” says Smith.
2. Swap Butter for Olive Oil Spray
Craving the oh-so-rich flavor that butter adds to your eggs or veggies? You don’t have to part with it entirely, but incorporating olive oil spray into your cooking routine can be a savvy move for cutting calories. Smith says that using olive oil spray also helps you control the amount of added fat. “Plus, olive oil is lower in saturated fat compared to butter, which is better for heart health,” she notes.
3. Swap Ground Turkey for Ground Turkey Breast
When you’re exploring healthy eating swaps for weight loss, Smith says it’s critical to read the fine print. Take ground turkey, for instance: Choosing breast meat can make a big difference. According to the USDA, a serving of turkey breast has only 1.5 grams of total fat, while regular ground turkey can pack between 9 grams and 17 grams of fat, per the USDA. With 99 percent lean meat, ground turkey breast trims the fat and amps up the protein per serving, but still offers great flavor.
4. Swap Traditional Pasta for Bean Pasta
Nothing says “comfort food” like a bowl of spaghetti, but if you’re looking to swap the refined carbs from a regular pasta, try bean-based pasta instead. While bean pastas clock the same number of calories as your favorite rotini and penne, they deliver double the fiber and protein, both of which can keep you fuller for longer — a boon for those striving for healthier eating habits. “When we talk about healthy swaps, maximizing nutrients per serving is key,” says Smith. “I also try to get my clients the same taste and texture as the original, or as close as I can.”
5. Swap Regular Bread for High-Fiber Wheat Wraps
The best thing since sliced bread just might be a high-fiber wheat wrap, some of which contain as little as 90 calories with 5 grams of net carbs. But not all wraps are created equal. Again, Smith emphasizes the importance of reading labels to ensure your wrap packs more nutritional punch than traditional bread. “I typically recommend looking for wraps made with whole wheat flour,” she advises. “If you spot a whole wheat wrap with olive oil or flaxseed in the ingredient, even better for that added nutritional boost.”
6. Swap Deli Meat for Tuna
Cold cuts may seem like a convenient and lean option, but Smith points out that processed meats contain high levels of sodium and unhealthy preservatives like nitrates. Even worse for deli meat fans? The American Institute for Cancer Research warns that regular consumption of even small amounts of processed meat may heighten your risk for certain types of cancer. Fortunately, there’s a tasty (and equally convenient) alternative for your lunchtime sandwich: tuna. Packed with protein and less processed, it’s a win-win for your taste buds and your health.
7. Swap Salt for Herbs
According to the American Heart Association, most people often exceed the recommended 2,300 milligrams of sodium per day by a whopping 50 percent. While it’s easy to reach for the salt shaker when you need a little extra seasoning, excessive sodium intake can contribute to high blood pressure, a major risk factor for heart disease. If you’re looking for flavor, fresh herbs are a heart-healthy alternative. “The ones I find myself reaching for most often are parsley for Italian dishes, cilantro for taco recipes, and dill for seafood,” says Smith.
8. Swap Fried Chips for Baked Chips
Next time you feel like a crunchy snack, ditch the fried chips for baked or popped alternatives — a simple tweak to your snack routine with significant health benefits. Research highlights the pitfalls of fried foods, which are often cooked in processed oils that can form unhealthy trans fats when heated. “Baking, on the other hand, typically uses less oil and doesn’t involve the same high temperatures as frying, reducing the formation of trans fats,” says Smith, who notes that certain air-frying techniques are also emerging as healthier alternatives. Another satisfyingly crunchy alternative to fried chips? Fiber-rich, air-popped popcorn.
9. Swap Cookies for Dates
Nothing quite rivals the taste (or scent!) of a freshly baked cookie. However, for those with a sweet tooth seeking an indulgent-tasting alternative that’s more filling, Smith recommends an easy three-ingredient dessert: Start by filling a date with peanut butter, then dip it in melted chocolate before popping it in the freezer to set. The result? A delightful, bite-sized snack that balances sweetness with a hint of saltiness. Plus, it’s packed with protein to keep you satisfied for longer.
Conclusion
By incorporating these simple and achievable food swaps into your daily routine, you can set the stage for improved eating habits and a sustainable approach to weight loss. Remember to always read labels, choose whole grains, and opt for healthier fats. With a little creativity and experimentation, you can make healthy eating a breeze.
FAQs
Q: What are some healthy swaps for weight loss?
A: Some healthy swaps for weight loss include swapping regular yogurt for plain Greek yogurt, swapping butter for olive oil spray, and swapping ground turkey for ground turkey breast.
Q: Why is it important to read labels when making healthy swaps?
A: Reading labels is crucial when making healthy swaps because it ensures you’re getting the most nutritional punch out of your food choices.
Q: What are some alternatives to fried chips?
A: Some alternatives to fried chips include baked chips, popped popcorn, and air-popped kale chips.
Q: Can I still enjoy sweet treats while following a healthy diet?
A: Yes, you can still enjoy sweet treats while following a healthy diet by making healthier swaps, such as swapping cookies for dates.
